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Protein Timing Reloaded: A Reminder on the Importance of Repeated 20g Pulses for Optimal Protein Synthesis

The optimal use of the "anabolic barndoor" after a workout requires optimal protein timing and dosage (at least if you are into measures of protein synthesis). A recently published paper that may sound vaguely familiar to the true SuppVersity veterans (re-)emphasizes timing and threshold levels over the total quantity and maximal mTOR/Akt response and demonstrates that the ingestion of 4x20g of a fast digesting leucine rich protein source such as whey outperforms both pulse (8x10g) and bolus (2x40g) protein feedings in the hours after a workout.

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.